Related Articles

The Institute of Medicine's Food and Nutrition Board recommends that healthy adult men and women consume between 25 to 35 grams of dietary fiber daily. However, the average American typically consumes only about 14 grams of dietary fiber, reports the Colorado State University Extension, up to 56 percent less than the required intake. Adding wheat germ to your diet is an excellent way to increase your fiber consumption. Consisting of the inner portion of the wheat kernel, wheat germ contains both of the two types of dietary fiber, soluble and insoluble fiber. Try incorporating wheat germ into granola, mixing it into the ingredients for baked goods or casseroles and sprinkling it onto yogurt or cooked cereal.

Total Dietary Fiber

As little as 3 tablespoons of wheat germ provides 3.9 grams of total dietary fiber, or approximately 13 percent of the recommended daily allowance of fiber for adults. A serving of wheat germ contains about as much fiber as 1/2 cup of cooked Brussels sprouts or sweet potato. A study published in the April 2009 edition of "Nutrition Reviews" reported that people with diets containing plenty of dietary fiber from foods like wheat germ were significantly less likely to suffer from stroke, high blood pressure, heart disease, obesity and gastroesophageal reflux disease.

Soluble Fiber

A 3-tablespoon serving of wheat germ contains 0.7 grams of soluble fiber, about as much soluble fiber as a 1/2-cup serving of kale or one large kiwi. Soluble fiber is made up of the pectins, gums and mucilage compounds located inside plant cells. When they are eaten, they absorb water and swell to form a thick, gel-like mass in the digestive tract. As this mass moves through the digestive system, it slows the rate at which food is broken down and nutrients are absorbed. According to the Cleveland Clinic, this may be why high soluble fiber intake is linked to a decreased risk of diabetes and elevated blood cholesterol.

Insoluble Fiber

Each 3-tablespoon serving of wheat germ provides 3.2 grams of insoluble fiber, making it one of the richest sources of insoluble fiber along with beans like lima or garbanzo beans, turnips and okra. Insoluble fiber consists of the lignin, cellulose and hemicellulose that form a plant cell's rigid walls. In the digestive tract, it is not broken down and does not absorb water. Instead, insoluble fiber adds bulk to stool and can help regulate bowel movements as well as helping to prevent hemorrhoids, constipation and diverticular disease.

Digestive Concerns

While including wheat germ in your diet regularly can significantly increase your fiber intake, adding too much too soon can cause digestive problems like bloating, abdominal pain, diarrhea and gas. It's best to add wheat germ slowly, incorporating it into progressively more meals over the course of two to three weeks. You should also drink between 6 to 8 glasses of water daily. If your digestive problems don't diminish, speak to your doctor.

About the Author

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.